Smalls's quest to be Big

[smalls.bsu]

[Warmup]

BB Bench
[Warmup]
225x5
235x5
225x5
235x5
225x6

BB Incline Bench
155x12
185x9
175x10
175x10

Dips
BWx15
[+45]x10
[+70]x6
[+45]x6 --|> BWx6

DB Flies
40x10
40x10
40x10

Reverse Grip DB Bench Press
30x15
35x15
45x12

Stretch

[smalls.bsu]

[Warmup]

Bent Over BB Rows
[Warmup]
145x8
155x8
185x6
195x7

Pullups
BWx8
BWx8
BWx8
BWx6 --|> [-30]x4

High Cable Straight-Arm Pullover
60x12
70x10
60x12

Seated Row
180x10
190x10
190x10

EZ Bar Curls
75x12 [Taking it easy with my sore wrist tendon]
75x12
75x12

DB Hammers
35x8
40x8
40x8

EZ Bar Reverse Curls
50x12
50x12
50x12

Stretch

[smalls.bsu]

[Warmup]

Deadlift
[Warmup]
315x5
345x6
355x6
365x4

DB Shoulder Press
60x6
65x6
70x6
70x6

Seated Calf Raise
95x12
120x12
145x8
145x10

DB Laterals
30x8
30x8
30x12

Bent Over Reverse DB Rows
30x12
30x12
30x12

Stretch

[smalls.bsu]

[Warmup]

BB Incline Bench
[Warmup]
185x5
195x5
205x5
215x5
215x5

DB Bench
85x6
90x6
90x6
95x6

Dips
BWx15
BWx15
BWx15

DB Flies
40x8
45x8
45x8

Reverse Grip DB Bench Press
40x8
40x8
40x10

V-Bar Triceps Pressdown
120x12
130x12
130x12

Stretch

[smalls.bsu]

[Warmup]

EZ Bar Cable Curl
80x12
90x12
100x12
100x12

Single Arm Cable Curls
40x12
40x12
40x10
30x15

Lying High Cable Curls
60x15
80x15
100x15

Reverse Grip EZ Bar Curls
55x12
55x12
55x12

Hyperextensions
BWx12
[+35]x12
[+35]x10

Donkey Calf Raise
100x10
110x10
120x10
130x10

Stretch

[smalls.bsu]

I forgot to record leg day on Monday. My bad.

[Warmup]

BB Bench w/ bands (appr. 70 lbs resistance)
[Warmup]
165x6
175x6
175x6
175x6
175x6

Incline BB Bench
185x6
185x6
185x6
185x6

Close Grip Bench
165x10
165x9
165x9

Dips
BWx15
BWx13
BWx14

DB Flies --> Reverse Grip DB Bench Press
35x12 (each)
35x10 (each)
35x10 (each)

Triceps Pressdown (Rope)
100x15
100x15

Triceps Pressdown (V-Bar)
120x15
150x10
Drop set

Stretch

[smalls.bsu]

[Warmup]

Pullups
BWx8
BWx8
BWx8
BWx9

Wide Grip Lat Pulldowns
100x12
120x10
140x8
150x6

Bent Over BB Rows
155x8
165x8
175x8

DB Shoulder Press
65x6
70x6
70x6
65x6

DB Shrugs
100x12
120x10
130x10

DB Laterals
25x10
30x8
30x9

Bent Over Reverse DB Flies
30x10
30x10
30x10

Stretch

[smalls.bsu]

[Warmup]

Deadlift
[Warmup]
315x5
335x5
355x5
375x4
265x6

Incline Close Grip Bench
180x4
160x6
160x6
160x5

Bench Dips
BWx15
BWx15
BWx15
[+45]x19

Skullcrushers
75x10
75x12
75x12
75x12

Standing Calf Raise
495x12
495x12
495x12

ss/

Hyperextensions
BWx12
BWx12
BWx12

BB Bench Press
155x14
155x12
155x10

ss/

DB Flies
30x8
30x8
30x8

Stretch

[smalls.bsu]

[Stretch]

DB Curls
35x10
35x10
35x9
35x8

EZ Bar Cable Curl
100x12
100x12
100x12
110x12

Preacher Curl
75x4
65x4
55x10
55x9
55x8
55x8

Reverse Grip EZ Bar Curl
50x12
50x12
50x12
60x11

Low Cable Lateral Raise
30x10 [held in front]
40x10
30x10 [held behind]
30x10

Reverse Grip DB Shoulder Press
25x11
25x11
25x11
25x12

Low Cable Front Raise
20x12
20x12
20x12

Stretch

[smalls.bsu]

[Warmup]

Leg Press
[Warmup]
400x5
450x5
470x5
510x5
540x6

Hack Squat
200x6
200x6
220x6
250x7

Lying Leg Curl
100x10
100x10
100x10

ss/

Leg Extension
100x10
110x10
120x10

Seated Calf Raise
100x15
130x12
140x12

Donkey Calf Raise
120x10
120x10
120x10

Machine Glute Kickback
30x12
50x12
70x12

Stretch

[smalls.bsu]

[Warmup]

Incline BB Bench
[Warmup]
175x5
185x5
205x5
205x5
225x4

BB Bench
185x8
195x8
205x8
205x8

Dips
BWx15
[+45]x12
[+70]x8
[+70]x7 --> BWx7

DB Flies
35x10
35x12
40x12

Reverse Grip DB Bench Press
40x12
45x10
50x9

Close Grip Bench
135x9
125x12
135x10 --> 95x10

Stretch

[smalls.bsu]

[Warmup]

Pullups
[Warmup]
BWx8
BWx9
BWx9
BWx9

Wide Grip Pulldowns
100x12
110x10
120x8
130x6

BB Military Press
115x10
125x10
135x10
145x8

Seated [Narrow Grip] Cable Rows
180x10
190x10
200x10

DB Shrugs
110x10
120x10
130x10

Reverse Pec-Dec Flies
90x12
110x12
130x12

High Cable Pullovers
70x8
60x12
70x10

DB Laterals
30x10
30x10
30x11

Stretch

[smalls.bsu]

[Warmup]

Dips
BWx12
[+45]x12
[+70]x10
[+80]x8
[+90]x7

Skullcrushers
75x12
85x12
95x8
95x8

EZ Bar Close Grip Bench
115x12
135x12
145x12

V-Bar Pressdowns
150x14
150x12
150x12

Standing Calf Raise
540x12
540x12
540x12
540x12

Seated Calf Raise
135x10
140x10
140x10
100x17

Stretch

[smalls.bsu]

[Warmup]

EZ Bar Curl
75x12
75x12
75x12
75x12

Alt. Cable Curls
40x12
40x12
40x12
40x12

Rope Hammer Curls
80x10
90x10
100x10

Reverse Grip Cable Curls
40x12
50x12
60x12

Seated DB Concentration Curls
20x10
20x10
20x10

DB Laterals
30x10
30x10
30x11

Cable Front Raise
30x15
40x15
40x15

Stretch

[smalls.bsu]

[Warm Up]

ATG Squat
[Warm Up]
225x5
245x5
265x5
285x5

Alternating Leg Press
200x6
200x6
200x6
200x8

Hack Squat
180x8
180x8
180x8
180x9

Donkey Calf Raise
150x10
150x10
150x10
150x10

Standing Alternating Leg Curl
40x8
35x10
35x10
35x10

Standing Calf Raise
420x15
420x15
420x15

Machine Kick-backs
40x12
60x12

Sissy Squat
BWx10
BWx9
BWx8

Stretch

[smalls.bsu]

[Warm Up]

Incline DB Bench Press
[Warm Up]
75x7
80x6
85x5
90x5
95x5

BB Bench Press
185x10
185x10
195x8
195x8

Smith Close Grip Bench
140x10
140x10
150x8
150x8

Dips
BWx15
BWx15
BWx15
BWx15

DB Flies
40x10
40x10
40x10

[Name Unknown] Triceps Move (?)
20x15
30x15
40x12
50x8

Rope Pressdowns
100x12
80x12
80x12

Pushups
BWx30

Stretch

[smalls.bsu]

[Warm Up]

Pullups
[Warmup]
BWx9
BWx9
BWx9
BWx9 --> [-100]x8

Reverse Grip Bent Over BB Rows
135x10
135x10
145x10
145x11

Wide Grip Lat Pulldowns
100x12
100x12
100x12
100x12

High Cable Standing Pullovers
60x12
70x10
80x8

EZ Bar Cable Curl
100x12
110x12
110x12
120x8

DB Hammers
35x8
35x8
35x8
30x10

Preacher Curl
55x7
55x7
55x7
45x8

Reverse Grip EZ Bar Cable Curl
40x12
50x12
60x12
60x12

Side Grip Forearm Curls
55x12
55x11
35x15
30x15

Stretch

[smalls.bsu]

[Warm Up]

DB Shoulder Press
[Warm Up]
65x5
70x5
70x5
70x5
70x3

Cable Lateral Raise
30x12 - Front
30x12 - Front
30x12 - Behind
30x12 - Behind

BB Front Raise
30x12
40x12
40x12
40x12

DB Shrugs
100x10
110x10
120x10

BB Upright Rows
95x10
95x10
95x9

Incline Skullcrushers
75x14
75x12
75x11

ss/

Close Grip Bench [EZ Bar]
75x12
75x12
75x12

Dips
BWx12
BWx15
BWx14

Hammer Strength Incline Press
180x10
180x10
180x10
180x8
180x10

Stretch

[smalls.bsu]

[Warm Up]

Squat
[Warm Up]
135x12 - w/ bands
185x12 - w/ bands
225x8 - w/ bands
225x10 - w/ bands
225x12 - no bands

Leg Press
400x12
400x12
400x12

Standing Leg Curl
"5"x10
"4"x10
"4"x10

Standing Calf Raise
495x12
495x12
495x12

Donkey Calf Raise
80x15
80x15
80x15

Sissy Squats
BWx10
BWx10
BWx10

Stretch

[smalls.bsu]

[Warm Up]

BB Bench
185x10
185x8 - w/ bands
195x8 - w/ bands
205x6 - w/ bands
205x6 - w/ bands
205x8

Incline DB
75x10
80x9
85x7
80x7

DB Flies
35x10
35x10
35x12

EZ Bar Cable Curl
"10"x12
"11"x12
"12"x10
"12"x10

Alternating Cable Curl
"4"x8
"4"x8
"4"x8
"4"x8

Reverse Grip EZ Bar Curl
"4"x12
"5"x12
"6"x12

DB Hammers
30x10
30x10
30x10
30x10

Stretch

[smalls.bsu]

[Warm Up]

DB Shoulder Press
[Warm Up]
65x5
70x5
70x5
70x4
65x6
65x4

Cable Alt. Front Raises
20x12 (Pronated)
30x12 (Supinated)
20x12 (Neutral)
30x8 (Pronated)

DB Laterals
30x10
30x10
30x10
30x10

DB Reverse Flies
25x12
30x12
30x12
30x12

BB Upright Row
95x8
95x8
95x8
95x8

DB Shrugs
130x8
130x8
120x9
120x9

Leg Lifts
BWx12
BWx12
BWx12

ss/

Standing Calf Raise
495x12
495x12
495x12

Standing Cable Side Bends
"15"x12
"15"x15
"15"x15

ss/

Seated Calf Raise
100x17
100x17
100x20

[smalls.bsu]

[Warm Up]

Dips
BWx10
BWx12
[+45]x12
[+70]x10
[+90]x6
[+90]x5
[+45]x12

Skullcrushers
75x12
75x12
75x13
80x11

Close Grip Bench
155x10
155x10
155x10
165x11

Reverse Grip Pressdown
30x15
40x15
50x10
40x12

V-Bar Pressdowns
150x10
150x10
150x10
150x9

Pullups
BWx8
BWx8
BWx7
BWx6 --> [-80]x8

Wide Neutral Grip Seated Cable Rows
120x10
120x12
120x12

Stretch

[smalls.bsu]

My chest and tris are still lagging, so I'm trying to hit them twice a week. I think it's working!

[Warm Up]

DB Bench Press
[Warm Up]
80x10
80x10
85x10
85x9

Flat DB Flies
40x10
40x10
40x10

Incline BB Bench
135x12
135x12
135x12
135x10

Incline Cable Flies
30x12
40x12
40x12
50x12

Pec Dec Flies [1-second squeeze at "top"]
110x12
110x12
110x12

Hammer Strength Chest Press
180x10
180x10
180x9

Stretch

[smalls.bsu]

[Warm Up]

Leg Extension
[Warm Up]
120x8
130x8
130x8
130x8

Standing Calf Raise
495x12
495x12
495x12
495x12

Squat
225x8
225x8
225x8
225x8

Leg Press
290x15
340x15
380x15

Donkey Calf Raise
100x10
100x10
100x10
100x10

Seated Calf Raise
140x8
140x8
140x8
140x9

Hyperextensions [slow cadence]
BWx10
BWx12
BWx12

Stretch

[smalls.bsu]

[Warm Up]

BB Bench
[Warm Up]
185x10
185x8 - w/ bands
195x8 - w/ bands
205x6 - w/ bands
205x5 - w/ bands

DB Incline
80x6
85x6
90x6
95x4
90x5

Dips
BWx15
BWx15
BWx15

Flat Cable Flies
"4"x10
"3"x12
"3"x12 - Alternating

DB Hammer Curls
40x8
40x8
45x8

EZ Bar Cable Curls
100x12
110x12
120x12

Reverse Grip Cable Curl
50x12
60x12
70x12

Stretch

[smalls.bsu]

[Warm Up]

DB Shoulder Press
60x5
65x5
70x4
65x5
70x5

DB Laterals
30x8
30x10
30x10
30x10

Cable Front Raise
30x10
30x10
30x10

Reverse Pec Deck
100x12
110x12
120x12

BB Upright Rows
95x10
95x10
95x10

Skullcrushers
75x12
85x12
95x11
95x10

Bench Dips
BWx15
[+45]x12
[+90]x12
[+135]x10

Close Grip Bench
155x8
155x8
155x8
185x6

Stretch

[smalls.bsu]

[Warm Up]

Deadlift
315x4 [Raw]
335x6
335x5
335x5
335x2 [Huge setback. Remind me not to take 3 weeks off from deads again]

Pullups
BWx8
BWx8
BWx8
BWx8 --> [-40]x4

Wide Grip Lat Pulldowns [Slow cadence]
70x12
70x12
70x12

Seated Cable Row
160x10
160x10
170x10

Seated Calf Press
150x6
150x6
150x6
160x7

Standing Calf Press
255x15
255x20
255x20

ss/

Standing Toe Raises
BWx15
BWx15
BWx20

Hyperextensions [Slow Cadence]
BWx10
BWx10
BWx10
BWx10

Stretch

[KnowstheSky]

Very impressed by your consistently strong and diverse workouts. You are putting in hardcore work! Do you lift with a buddy or solo?

[genetics 83]

good work, keep it up!